By Karyn Guidry, founder of Karyn Guidry Fitness
When it comes to endurance training, two powerful methods often come up: VO2 max training and threshold training. Both are essential for improving aerobic capacity, stamina, and race-day performance, but they challenge your body in different ways.
If you’ve ever wondered which type of training you should focus on or how to use both without burning out, this guide will break it down in a simple, actionable way.
What is VO2 Max Training?
VO2 max is the maximum amount of oxygen your body can use during intense exercise. The higher your VO2 max, the more oxygen your muscles receive, which allows you to perform at higher intensities for longer.
VO2 max workouts involve short, high-intensity intervals that push your cardiovascular system to its upper limits. The goal is to increase your heart’s ability to pump blood and your muscles’ efficiency in using oxygen.
Example VO2 Max Workout
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5 x 3 minutes at 95–100% of max effort (RPE 9/10)
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2–3 minutes of easy jogging or walking between each effort
This might look like:
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3 minutes at your 5K pace or slightly faster
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3 minutes of light jogging or walking to recover
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Repeat for 5 rounds
Best used in build phases or as you head into race season to increase top-end aerobic capacity and push performance limits.
What is Threshold Training?
Your lactate threshold (sometimes called anaerobic threshold) is the point where lactic acid builds up in your blood faster than your body can clear it. Training at this level teaches your body to buffer lactic acid, helping you hold faster paces for longer without fatigue shutting you down.
Threshold workouts focus on longer, sustained intervals at a moderately hard effort (RPE 7–8/10). For most runners, this is around 10K to half-marathon pace.
Example Threshold Workout
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3 x 10 minutes at threshold pace
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2 minutes of easy jogging between sets
This might look like:
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10 minutes at a “comfortably hard” pace (where you can only speak in short phrases)
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2 minutes of easy jogging
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Repeat 3 times
Threshold training is perfect for building stamina and race-specific endurance, especially for events lasting 30 minutes or more.
When to Use Each in Your Training
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VO2 Max Training: Use sparingly about once per week during peak training. It’s best for pushing limits and raising your ceiling of performance.
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Threshold Training: Can be done 1–2 times per week depending on your training load. It’s the foundation for building endurance and should make up a larger portion of your program.
Together, these methods complement each other:
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VO2 max improves how much oxygen you can use.
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Threshold training improves how well you can sustain a strong pace without fading.
Final Thoughts
You don’t have to choose between VO2 max and threshold training. The key is knowing when to use each in your cycle. Threshold work builds your ability to sustain speed, while VO2 max workouts give you the edge to push beyond it.
If your goal is to train smarter, race faster, and feel stronger, incorporate both methods strategically. Over time, you’ll notice improvements in endurance, speed, and overall confidence in your performance.
Want more training strategies for hybrid athletes and endurance performance? Stick with me here at Karyn Guidry Fitness, I’ll keep giving you tools to maximize your training without burning out.